Sunday 21 April 2024 – 3G 60 minutes
Tread Block 1
• 30 sec push • 45 sec base • 30 sec push • 45 sec AO
Tread Block 2
• 45 sec AO • 45 sec WR • 30 sec push • 45 sec base • 30 sec push • 45 sec AO
Tread Block 3
• 45 sec AO • 45 sec WR • 45 sec AO • 45 sec WR • 30 sec push • 45 sec base • 30 sec push • 45 sec AO
• 45 sec AO
Row Block 1
• 30 sec push row @ 24 strokes / minute • 45 sec base @ 24 strokes / minute • 30 sec push @ 24 strokes / minute • 45 sec AO @ 24 strokes / minute
Row Block 2
• 45 sec Squat to 2 jump lunges • 45 sec to transition to rower • the rest the same as Tread 2 at 24 strokes per minute
Row Block 3
• 45 sec Squat to 2 jump lunges
- 45 rest
- 45 squat to 2 jump lunge • 45 sec to transition to rower • the rest the same as Tread 2 at 24 strokes per minute
Floor Block 1 long block
3 rounds back to back unload / load / xplode:
• 8 x mid band good morning
• 5 x mid band deadlift
• 8 x mid band bridge (explosive), rest
3 rounds back to back unload / load / xplode:
• 8 x TRX low row
• 8 x low row
• 8 each x single arm low row (explosive), rest
3 rounds
• 8 each x low band bird dog single arm glide
• 8 x low band back extension
Finisher – crunch hold scissor kicks for 45 seconds
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